Sea Bass on Spinach With Raisins and Pine Nuts

May 11, 2023May 11, 20230 2
Delicious Sea Bass on Spinach With Raisins and Pine Nuts recipe for a healthy dinner
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 sea bass fillets , ca . 6 oz each
1/3 cup pine nuts
1/2 cup seedless raisin
2 lbs Baby Spinach , rinsed
4 garlic cloves , thinnly sliced
5 tablespoons olive oil
1/2 teaspoon spanish paprika ( pimenton )
salt and pepper
lemon , and tomato wedges ( to garnish )

Nutrision Information

Servings Per Recipe
4
Calories
500
Sugar
15g
Fat
30g
Sea bass is a type of white fish that has a mild, sweet flavor and meaty texture. It's often grilled or baked, and pairs well with a variety of ingredients and flavors. This recipe combines the delicate flavor of sea bass with the earthy taste of spinach, the sweetness of raisins, and the nuttiness of pine nuts. The result is a healthy and flavorful dish that's perfect for a quick and easy dinner. The dish is simple to make, and can be customized to suit your preferences by changing the type of nuts or dried fruit used. Serve it hot with lemon wedges and tomato slices for a balanced meal that's sure to impress.

Instructions

1.Preheat oven to 375°F (190°C).
2.Spread pine nuts on a lined baking sheet, toast them in the oven for 5-10 minutes, stirring occasionally until golden, and set aside.
3.In a large wok or frying pan, sauté sliced garlic in olive oil on medium heat until they turn light brown. Remove garlic slices and set aside.
4.Add the spinach to the same pan and sauté until wilted, about 5-7 minutes. Season the spinach with paprika, salt and pepper.
5.Add the raisins and toasted pine nuts to the spinach and mix well. Place the spinach mixture on a serving dish.
6.Season the sea bass fillets with paprika, salt and pepper. Pan-fry the sea bass fillets, skin side down, in olive oil for 3-4 minutes on each side, until golden brown and just-cooked.
7.Place the cooked sea bass fillets on top of the spinach mixture on the serving dish.
8.Drizzle the garlic-infused olive oil onto the sea bass fillets, and place the reserved garlic slices onto the fish. Serve the dish hot, garnished with lemon and tomato wedges.

PROS

Sea bass is high in protein, low in calories and fat.

Spinach is low in calories and high in nutrients such as vitamins A, C, E and K, iron, potassium and dietary fiber.

Raisins are an all-natural sweetener, and are rich in dietary fiber and antioxidants.

Pine nuts are high in healthy monounsaturated and polyunsaturated fats, as well as protein, fiber, magnesium and zinc.

CONS

Sea bass is not suitable for people with seafood allergies or mercury sensitivity.

Spinach may contain oxalates, which can reduce the absorption of calcium and iron if consumed in large amounts.

Raisins are high in sugar, and should be consumed in moderation as part of a balanced diet.

Pine nuts are expensive and may cause oral allergenic reactions.

HEALTH & BENEFITS

Sea bass is a good source of omega-3 fatty acids, which are essential for brain and heart health, and may help to reduce inflammation and improve joint health.
Spinach is low in calories and high in antioxidants, which can help prevent cellular damage and protect against chronic diseases such as cancer, diabetes and heart disease.
Raisins are rich in fiber, which can improve digestion and promote satiety, making them a good snack option for weight management.
Pine nuts are high in monounsaturated and polyunsaturated fats, which can help to lower LDL (bad) cholesterol levels, reducing the risk of heart disease and stroke.

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